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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Apr 4:

activity # timemileskm+m
  Running7 7:43:40 56.99(8:08) 91.72(5:03) 563
  Strength and Conditioning3 1:47:30
  Orienteering2 1:13:48 10.05(7:20) 16.18(4:34) 127
  Yoga1 30:00
  Total7 11:14:58 67.05 107.9 690
  [1-5]7 10:44:58

» now

Sunday Apr 4 #

Yoga 30:00 [0]

Runners specific work, good stuff.

Running 1:10:11 [3] 14.05 km (5:00 / km) +49m 4:55 / km
shoes: Saucony Ride 13

Decided to meet my group anyway and glad I did as legs feeling better than expected. Wind is back but good chat. Cut back when near the flat as this has been a big week.

Saturday Apr 3 #

Running warm up/down 47:10 [3] 8.63 km (5:28 / km) +80m 5:13 / km
shoes: Nvii Terra+

Absolutely beautiful morning, not a breath of wind!! Can't believe this is the one Saturday I'm not doing a hard running session or a big day in the hills!

Orienteering 18:37 [4] 4.05 km (4:36 / km) +20m 4:29 / km
shoes: Nvii Terra+

KO sprint quali. Dodgy map at 1 then very bad route on 2 and longer routes on 3 and 14 (basically anything not a control pick). Either feel I'm running fast but out of control or just jogging along to get it right, can't find that happy medium.

Orienteering 8:03 [5] 2.01 km (4:00 / km) +12m 3:53 / km
shoes: Nvii Terra+

KO QF. Peter organised lots of sprint training for a small group of Edinburgh based orienteers on decent areas (all within both the Covid and embargo rules!), Graeme even put tapes out for this course which was a bonus. Few steps the wrong way out of 1 so had to push harder than wanted early on. Sat in for a bit and made my move at 7. Orienteer much better with others around.

Running warm up/down 39:14 [3] 7.58 km (5:11 / km) +42m 5:02 / km
shoes: Nvii Terra+

Legs got going ok for the evening session. Jelly babies got me home after. As close as I'll get to a warm weather training camp today.

Orienteering 5:56 [5] 1.4 km (4:14 / km) +14m 4:02 / km
shoes: Nvii Terra+

KO semi. Terrible start trying to turn left before the start put me instantly off the back but picked a decent course choice. Big accelerations are not the best use of energy, especially so early on. Fought my way through with few turns on the front, made a move at 10 and cheeky elbows out at the finish to hold my place. Encouraging that I can recover well after giving everyone a head start (did this in both Q&SF) but really annoyed with my poor orienteering.

Orienteering 7:52 [5] 1.95 km (4:02 / km) +17m 3:52 / km
shoes: Nvii Terra+

Struggled with start (annoyed as I had a working strategy before) so big acceleration required again!! At least I know what need to work on. Ran out of luck though with two bad routes (no longer have local knowledge here) and legs done couldn't quite get to the front. Another good day of training though and definitely shows that adding some race sort of pressure to training is really important as it's a different game, much harder to stay calm and orienteering well. Really good to get a full knockout sprint day in.

Friday Apr 2 #

Strength and Conditioning 17:30 [3]

Running warm up/down 51:33 [3] 9.71 km (5:19 / km) +80m 5:06 / km
shoes: Saucony Ride 13

Could definitely get used to having Friday off again. Cracking morning and finished at Mimi's Bakehouse this week since it is a holiday.

Orienteering 16:34 [4] 3.33 km (4:58 / km) +27m 4:47 / km
shoes: Nvii Terra+

Sprint relay training with the Molloys, mass start. I well and truly messed up the start, sub-optimal route but missed a block in the second half of the route compounding my mistake. Then just failed to navigate to 3. Stopped and made myself start again. Better after that apart from trying to miss out 12. We had different legs anyway in error so might not have seen anyone anyway. Probably my worst orienteering in ages!

Orienteering 16:46 [4] 3.44 km (4:52 / km) +37m 4:38 / km
shoes: Nvii Terra+

Last leg simulation, I was sent out first with the others chasing. Put pressure on me to hit 1 cleanly and did. From 5 to 18 the course the course was super tricky and intense then suddenly had to switch back to hard running for the final few. Stayed much more focused, just held Grace off this time (probably would have thought I'd done rubbish if others hadn't been around). One of those courses where it feels super slow and that no route is good, impossible to pick all the best routes but as long as you don't pick awful ones you'll do alright. Fantastic planning from Jonny.

Thursday Apr 1 #

Running 57:17 [3] 12.43 km (4:37 / km) +38m 4:32 / km
shoes: Saucony Ride 13

Good old rant with Kara in the sun. No session as a tough weekend planned but legs happy after a double easy days.

Wednesday Mar 31 #

Running 42:15 [3] 7.09 km (5:58 / km) +119m 5:30 / km
shoes: Asics GT-1000 8

Meeting at lunch and meant to get wet/windy again later so morning run it was. Very tired legs but no wind(!) and quietest time of day. Up West Craiglockhart to admire the view, beautiful morning.

Strength and Conditioning 1:00:00 [3]

Tuesday Mar 30 #

Running tempo 1:11:54 [4] 16.1 km (4:28 / km) +24m 4:26 / km
shoes: Asics Gel-DS 25

Absolute carnage on the Meadows, dodging drunk teenagers. 1mile easy, 5miles steady tempo, 1mile easy, 2miles hard, home. Watch playing games so went off Kara's so actually a bit faster/further than this, legs only fell off in the last few miles when tried to go faster.

Monday Mar 29 #

Running warm up/down 29:22 [3] 5.14 km (5:43 / km) +36m 5:31 / km
shoes: Asics GT-1000 8

Grind! Wind was something else this morning, waves on the canal.

Strength and Conditioning 30:00 [3]

Running 54:44 [3] 10.99 km (4:59 / km) +95m 4:46 / km
shoes: Saucony Ride 13

Dazzling everyone with my new shoes. Cycle path, Davidson Mains, Ravelston loop trying to hide from the wind.

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